Sunday – Basin CrossFit
Call Us: 432-599-1415

Sunday

6
Aug

Sunday

Basin CrossFit – CrossFit

Warm-up

Quick Warmup — In partners

While one partner crab walks forward the length of the gym and backwards back,

Their partner performs AMRAP mountain climbers.

Switch

2 rounds each

Squat/Press Prep:

8 Air squat + 3sec pause at the bottom — arms up

8 KB goblet squat + 3sec pause at the bottom

8 KB single arm press — 4 each side

8 KB front rack squat — 4 each side

8 KB squat — hold it out front and up

8 KB one arm thruster — 4 each side

Wod prep

Situp ball throws (use workout weight)

Thrusters with an empty barbell

Hip extensions

Leg throws

Partner pushups

2 more sets of 5 each of thrusters, increasing the load until they are at their working weight.

1 more set of 10 hip extensions whilst holding a MB.

wod

Metcon (Time)

RX+

In partners:

sit up ball throws (20/14lbs)

AMRAP 2min

100 thrusters (135/95lbs)

100 hip extensions with ball (20/14lbs)

100 leg throws

partner high five pushups

AMRAP 2min

Metcon (Time)

RX

In partners:

sit up ball throws (20/14lbs)

AMRAP 2min

100 thrusters (115/75lbs)

100 hip extensions with ball (20/14lbs)

100 leg throws

partner high five pushups

AMRAP 2min

Metcon (Time)

Fitness

In partners:

sit up ball throws

AMRAP 2min

70 thrusters

70 good mornings

70 leg throws

partner high five pushups

AMRAP 2min

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